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Exercise, meal timing, and sleep are three powerful tools for optimizing metabolic health, a key factor in healthy aging. Even slightly elevated blood glucose levels, but within the "normal" range, can contribute to brain atrophy in areas linked to aging and neurodegeneration. Long-term glucose elevations (high HbA1c) also promote harmful compounds that stiffen blood vessels, reduce heart flexibility, and raise cardiovascular risk. In this episode, recorded at the American Academy of Anti-Aging Medicine conference in Palm Beach, Florida, I provide practical, science-backed protocols on how to implement HIIT, circadian-timed eating, and optimized sleep strategies to dramatically improve metabolic health and protect against these harmful effects.
Timestamps:
- (00:00) Introduction
- (04:25) Why HIIT outshines zone 2 for improving metabolic health
- (06:46) The signaling role of lactate production by muscle
- (09:33) Optimal HIIT conditions for improving body composition
- (10:36) How vigorous exercise repairs dysfunctional mitochondria
- (14:27) HIIT vs. zone 2 for mitochondrial biogenesis
- (16:09) Evidence-based HIIT protocols
- (17:46) Why "exercise snacks" are a crucial pre- and post-mealtime activity
- (19:50) The mortality benefits of short exercise bursts
- (23:08) Why late-night eating is detrimental
- (27:37) Can high glucose levels accelerate brain atrophy?
- (28:30) How circadian misalignment affects postprandial glucose
- (29:46) Metabolic health benefits of time-restricted eating
- (32:24) Why early eating is better for metabolic health
- (34:48) Why losing sleep for 3 nights mimics type 2 diabetes
- (36:58) Why less than 7 hours of sleep increases type 2 diabetes risk
- (37:44) Why chronically high blood glucose damages cardiovascular health
- (39:39) What 4 hours of sleep for 4 nights does to insulin signaling
- (40:44) Why short sleep facilitates obesity
- (42:03) The checklist for good sleep hygiene
- (45:37) Can 1 hour of extra sleep help you lose weight?
- (46:47) Cognitive behavioral therapy for insomnia (CBT-I)
- (48:22) How HIIT improves metabolic health when sleep-restricted
- (50:55) Can HIIT ameliorate the mortality risk from poor sleep?
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